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LMU 94 – Sunshine Vitamin Shields Against Colorectal Cancer: The Vitamin D Revelation

LMU-94

LMU 94 – Sunshine Vitamin Shields Against Colorectal Cancer: The Vitamin D Revelation

Source: Journal of the National Cancer Institute (2018)

Lifestyle Medicine Update (July 7, 2018)

Introduction

Colorectal cancer, the third leading cause of cancer-related deaths in North America and many developed nations, casts a shadow over countless lives. However, the tides are turning as groundbreaking research delves into the protective potential of a humble nutrient: vitamin D. A 2018 study published in the Journal of the National Cancer Institute has unveiled compelling evidence, propelling vitamin D into the spotlight as a formidable guardian against colorectal cancer. In this exploration, we journey through the study’s revelations, spotlighting the profound impact of optimal vitamin D levels on cancer prevention.

A Link Between Lifestyle and Colorectal Cancer

Colorectal cancer’s intricate dance with nutrition and lifestyle comes to the forefront. Beyond genetics, faulty nutrition and lifestyle factors weave the tapestry of this ailment. Inadequate physical activity, excess weight, smoking, and heavy alcohol consumption emerge as key players. A staggering 70-90% of cases could potentially be thwarted through prudent dietary and lifestyle choices.

The Vitamin D Vanguard: Illuminating the Role

Among various nutritional factors, the spotlight has long shone on vitamin D’s potential in preventing colorectal cancer. While preliminary studies hinted at the link, the quest for definitive data persisted. Enter a comprehensive 2018 study that amalgamated insights from 17 cohort studies, enrolling over 5,000 colorectal cancer cases and 7,000 controls. The amalgamation of these studies, tracking 12,000 individuals over an average follow-up of 5.5 years, unfurled a revelation. Individuals commencing with a blood vitamin D level exceeding 50-63 nmol/L (20 – 25 ng/mL) enjoyed a striking 22% reduction in colorectal cancer risk, in comparison to those falling within the same range.

Vitamin D Beyond Osteoporosis: A Colorectal Ally

Vitamin D’s reputation as an osteoporosis defender is well-known, advocating for blood levels between 50-63 nmol/L (20-25 ng/mL). However, the quest for colorectal cancer prevention demands a higher threshold. Achieving an additional 22% reduction in colorectal cancer risk calls for maintaining a year-round vitamin D level beyond this range. To this end, experts advise aiming for a blood vitamin D level of at least 85 nmol/L (34 ng/mL), with higher levels potentially beneficial for high-risk individuals.

Unveiling Vitamin D’s Anti-Cancer Arsenal

Venturing into the realm of scientific intricacies, vitamin D’s multi-faceted role in combating colorectal cancer emerges. Evident through human and experimental studies, its anti-cancer prowess encompasses various dimensions:

  1. Slowing Cell Division: Vitamin D’s hand slows the frantic pace of colon cell division, reducing genetic errors and the risk of cancerous transformation.
  2. Encouraging Cellular Death: Emerging cancer cells face an adversary in vitamin D, prompting programmed cell death or apoptosis.
  3. Nurturing Maturity: Vitamin D’s touch guides emerging cells towards full maturity, a process known as cellular differentiation, which curbs cancer susceptibility.
  4. Blocking Cancer Pathways: Vitamin D erects barriers against the Wnt pathway, a crucial player in colon cancer development.
  5. Taming Inflammation: Vitamin D’s anti-inflammatory prowess stands as a sentinel against inflammation-associated cancer risks.
  6. Strengthening Immunity: The vitamin’s supportive hand uplifts immune function, a pivotal aspect of cancer prevention.
  7. Countering Metastasis: Vitamin D reins in the synthesis of factors driving colon cancer metastasis, such as VEGF, curbing new blood vessel formation to sustain tumors.

A Clarion Call for Public Health Guidelines

The implications of the 2018 study resonate deeply, urging individuals and health agencies to reevaluate guidelines. With colorectal cancer’s menacing shadow, optimizing vitamin D levels emerges as a formidable strategy. Experts echo the call to maintain a blood vitamin D level above 63 nmol/L (25 ng/mL). Achieving this feat involves embracing nourishing practices, including consuming fish regularly, integrating vitamin D-fortified low-fat dairy products, and supplementing vitamin D. While sunlight exposure contributes, concerns about skin cancer risk make dietary and supplemental sources the preferred routes.

Conclusion

As science unravels the mysteries of cancer prevention, vitamin D emerges as a beacon of hope in the fight against colorectal cancer. The 2018 study’s findings pierce through the haze, revealing a tangible path towards safeguarding health. With an enhanced understanding of vitamin D’s profound anti-cancer effects, individuals are empowered to chart a course towards a brighter, healthier future. As public health guidelines undergo transformation, the chapter of colorectal cancer takes a turn towards hope and resilience, with vitamin D as its steadfast ally.

References

McCullough ML, Zoltick ES, Weinstein SJ, Fedirko V, Wang M et al. Circulating vitamin D and colorectal cancer risk: An international pooling project of 17 cohorts. JNCI. June 2018

[Link] (https://academic.oup.com/jnci/advance-article-abstract/doi/10.1093/jnci/djy087/5035027?redirectedFrom=fulltext)

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 93 – Unlocking Mental Wellness: The Omega-3 Connection to Depression and PTSD

LMU-93

LMU 93 – Unlocking Mental Wellness: The Omega-3 Connection to Depression and PTSD

Source: American Journal of Clinical Nutrition (2008); Australian and New Zealand Journal of Psychiatry (2008); Journal of Affective Disorder (2016 and 2017)

Lifestyle Medicine Update (June 29, 2018)

Introduction

In the realm of mental health, a remarkable revelation has emerged over the past few years – the potent influence of omega-3 fatty acids on conditions like depression, post-traumatic stress disorder (PTSD), anxiety, and psychosis. As we delve into this update, a panorama of enlightening studies awaits, shedding light on the profound impact of omega-3 fats on depression and PTSD.

EPA: A Key Player in Mental Wellbeing

Our journey begins with a seminal study published in 2008 in the American Journal of Clinical Nutrition, which thrust the spotlight on a specific omega-3 fatty acid: eicosapentaenoic acid (EPA). The study, encompassing nearly 1400 older participants with a mean age of 74.6 years, utilized a standard depression index scale. With depression affecting 8-16% of older adults, often underdiagnosed and undertreated, the findings were eye-opening. Lower blood levels of EPA were associated with higher depression rates, underscoring the potential role of EPA in mental wellness. EPA, renowned for its anti-inflammatory properties and enhancement of brain cell function, holds promise as a shield against the grip of depression, especially in aging brains. (1)

Omega-3s vs. Depression: A Powerful Partnership

A subsequent pivotal study, featured in the Australian and New Zealand Journal of Psychiatry in 2007, presented a head-to-head comparison between EPA and a widely known antidepressant, Fluoxetine (Prozac). In a cohort of 60 patients with major depression, those treated with EPA (1000 mg/d), Fluoxetine (20 mg/d), or a combination of both over 8 weeks, yielded intriguing results. Notably, the EPA group exhibited equivalent treatment benefits to the Fluoxetine group. However, the most promising outcomes were observed in the combination therapy group, boasting an impressive 81% response rate – a significant enhancement over the individual therapy groups’ 50% response rate. (2)

Unveiling Hope for PTSD

The omega-3 narrative extends to the realm of post-traumatic stress disorder (PTSD), with a breakthrough study in 2016 highlighting the significance of EPA and DHA (docosahexaenoic acid). Involving 110 PTSD patients grappling with persistent symptoms following conventional treatment, this study illuminated a path to relief. The provision of an omega-3 fat supplement enriched with EPA and DHA was associated with a reduction in PTSD symptom severity, offering renewed hope for those affected. (3)

Taming the Heart and Mind: A Dual Approach to PTSD

A year later, in 2017, yet another exploration into the realm of PTSD revealed a fascinating interplay between omega-3 fats and physiological symptoms. Involving 83 PTSD patients, this study centered on the administration of EPA (147 mg) and DHA (1470 mg) per day for 12 weeks. The results were astonishing – a key physiological PTSD symptom, elevated heart rate, experienced relief. Patients with elevated red blood cell EPA levels witnessed a significant reduction in their pounding heart rates, potentially paving the way for a holistic approach to PTSD management. (4)

A Transformative Path Forward

In the pursuit of mental wellness, the evidence resoundingly underscores the pivotal role of omega-3 fatty acids, particularly EPA. Integrating omega-3 supplementation into the complementary management of depression and PTSD offers a pathway to improved outcomes. As we age, fortifying brain levels of omega-3s through supplementation could potentially stave off depression, a prevalent concern among older individuals. The risks associated with omega-3 supplementation are minimal, barring potential interactions with anticoagulant medications, which should be addressed under medical guidance.

Conclusion

The narrative of mental health takes an exciting turn with the unveiling of omega-3 fatty acids as protagonists in the battle against depression and PTSD. Through studies that highlight the impact of EPA, both singularly and in combination with conventional treatments, a realm of possibilities emerges. Omega-3 supplementation stands as a beacon of hope, promising to enhance mental wellness, ease symptoms, and potentially prevent the onset of debilitating conditions. As science continues to illuminate the omega-3 saga, individuals are empowered to embark on a journey towards mental resilience and a brighter tomorrow.

References

  1. 2008 Study: American Journal of Clinical Nutrition (Depression)
    [Link] (https://academic.oup.com/ajcn/article/87/5/1156/4650735)
  2. 2008 Study: Australian and New Zealand Journal of Psychiatry (Depression)
    [Link] (https://www.tandfonline.com/doi/full/10.1080/00048670701827275)
  3. 2016 Study: Journal of Affective Disorders (PTSD)
    [Link] (https://www.jad-journal.com/article/S0165-0327(16)30995-8/fulltext)
  4. 2017 Study: Journal of Affective Disorders (PTSD)
    [Link] (https://www.jad-journal.com/article/S0165-0327(16)30239-7/fulltext)

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 92 – Beyond the Restless Legs: Unveiling New Insights and Natural Solutions

LMU-92

LMU 92 – Beyond the Restless Legs: Unveiling New Insights and Natural Solutions

Source: Journal Sleep and Breathing (2015)

Lifestyle Medicine Update (June 20, 2018)

Introduction

Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease, is a condition that casts a shadow over the lives of millions, causing discomfort and impairing quality of life. Its prevalence in the United States is estimated at 7-10%, possibly even reaching 15%, with a slightly higher occurrence among women. This condition presents itself through distressing sensations in the legs and an uncontrollable urge to move them. Often exacerbated during the evening and night hours, RLS disrupts sleep, leading to daytime fatigue, reduced productivity, and a host of challenges that can culminate in depression and anxiety.

Beneath the Surface: The Role of Nutrient Imbalances

While the link between low iron levels and RLS has been well-established, not all cases can be attributed to iron deficiency alone. A pivotal study published in 2015 in the journal Sleep and Breathing uncovered a less explored factor – vitamin D deficiency. This discovery opened a new avenue for understanding and managing RLS. The study demonstrated that raising blood vitamin D levels above 50nmol/L significantly alleviated RLS symptoms in individuals whose levels had been below this threshold. Such findings bear significant weight considering the potential addiction and withdrawal risks associated with commonly prescribed RLS drugs.

A Safer Alternative: Corrective Supplementation

The standard pharmaceutical treatments for RLS involve medications like Gabapentin, Benzodiazepines (e.g. Valium), and Opioids (e.g. Oxycodone). However, a more natural approach might lie in addressing the nutrient imbalances at the core of RLS. The key is accurate diagnosis – individuals with RLS should undergo assessments of both iron and vitamin D levels. If serum ferritin registers below 20ng/ml and/or vitamin D blood levels fall under 50nmol/L, targeted supplementation could be the solution. Studies suggest that this strategy holds the potential to resolve a substantial portion of RLS cases without resorting to medications with potential adverse effects.

Gut Health: A New Frontier for RLS Management

Beyond vitamin D and iron, an intriguing connection emerges between gut health and RLS. Emerging research indicates that probiotic and prebiotic supplements might hold promise for alleviating RLS symptoms. A significant proportion of RLS cases (possibly 69%) are accompanied by bacterial overgrowth, a phenomenon often observed in conditions like irritable bowel syndrome (IBS). As the gut-brain axis gains prominence in medical research, exploring the link between gut health and RLS offers a new angle for holistic intervention.

Lifestyle Choices: Navigating Triggers and Aggravators

While nutrient imbalances play a crucial role in RLS, lifestyle choices also play a part. Consuming alcohol, nicotine, and caffeine are known to exacerbate RLS symptoms and should be minimized or avoided by those affected. Moreover, RLS can be connected to other health conditions, including end-stage renal disease, neuropathy, and the use of specific medications. Pregnancy, particularly in the last trimester, can also trigger RLS symptoms, though they usually abate within four weeks after delivery.

Taking Control of RLS

For those grappling with RLS, a multi-faceted approach to management is crucial. Beyond the conventional treatment avenues, the following steps can pave the way to relief:

  1. Assess Nutrient Levels: If you are experiencing RLS, it’s imperative to consult your healthcare provider for thorough iron and vitamin D assessments. Correcting deficiencies through supplementation, under medical guidance, can be transformative.
  2. Mind Gut Health: Recognize the potential link between gut health and RLS. Considering probiotic and prebiotic supplements may be a wise step, especially if bacterial overgrowth is suspected.
  3. Lifestyle Choices: Limit alcohol, nicotine, and caffeine intake to minimize the impact of triggers. These substances can exacerbate RLS symptoms and hinder your journey toward relief.

Conclusion

Restless Legs Syndrome is an enigmatic condition that can cast a dark cloud over an individual’s life. However, as science unveils new insights into its causes and potential solutions, a sense of hope emerges. With the discovery of the impact of vitamin D deficiency and the role of gut health in RLS, individuals now have alternative avenues for management. By addressing nutrient imbalances, making informed lifestyle choices, and exploring the gut-brain connection, RLS sufferers can reclaim their quality of life and find relief without resorting to potentially addictive medications.

References

  1. National Institute of Neurological Disorders and Stroke
    [Link] (https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Restless-Legs-Syndrome-Fact-Sheet)
  2. Addiction and Withdrawal Side Effects of RLS Drugs:
    [Link] (https://americanaddictioncenters.org/neurontin-abuse/)
  3. IBS, Bacterial Overgrowth and Restless Leg Syndrome and Use of Probiotics:
    [Link1] (https://www.ncbi.nlm.nih.gov/pubmed/2157090),
    [Link2] (https://www.ncbi.nlm.nih.gov/pubmed/21381407),
    [Link3] (https://www.ncbi.nlm.nih.gov/pubmed/25244414)
  4. Vitamin D Supplementation Improves RSL: Wali S, Shukr A, Boudal A, et al. The effect of vitamin D supplements on the severity of restless leg syndrome. Sleep Breath. Vol 2:579-83. 2015
    [Link] (https://www.ncbi.nlm.nih.gov/pubmed/25148866)
  5. Iron Supplementation Improves RLS Wang J, O’Reilly, Venkataramen R et al. Efficacy of oral iron in patients with restless leg syndrome and low-normal ferritin: A randomized, double-blind, placebo-controlled study. Sleep Med. Vol 9:973-5. 2009.
    [Link] (https://www.ncbi.nlm.nih.gov/pubmed/19230757)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 91 – Harnessing Gut Health: Probiotics Show Promise in Easing Seasonal Allergies

LMU-91

LMU 91 – Harnessing Gut Health: Probiotics Show Promise in Easing Seasonal Allergies

Source: American Journal of Clinical Nutrition (2017)

Lifestyle Medicine Update (June 7, 2018)

Introduction

Seasonal allergies, commonly referred to as hay fever or allergic rhinitis, afflict millions of individuals worldwide, causing discomfort and disrupting their quality of life. While antihistamines and decongestants have been the go-to treatments, they often come with unwanted side effects. A ray of hope emerges from a 2017 study published in the prestigious American Journal of Clinical Nutrition, shedding light on the potential of probiotic supplements to alleviate hay fever symptoms and enhance overall well-being during allergy season.

The Power of Probiotics: A Pathway to Immune Health

Probiotics have long been recognized for their positive impact on immune function and digestive well-being. Beyond this, intriguing experimental evidence suggested a connection between probiotic supplementation and the modulation of regulatory T-cells, a specific type of immune cell. These findings paved the way for the study’s researchers to delve deeper into the possible benefits of probiotics for individuals suffering from seasonal allergies.

Unveiling the Study

In pursuit of tangible evidence, a team of researchers embarked on a comprehensive study involving 173 healthy adults plagued by seasonal allergies. The participants were divided into two groups through random selection. One group was administered a carefully crafted combination probiotic supplement, housing both Lactobacillus and Bifidobacteria strains. This probiotic-rich group consumed the supplement twice daily over an eight-week period. The second group, serving as the control, received a placebo counterpart.

To ensure the efficacy of the probiotic supplementation, the researchers analyzed participants’ stool samples to monitor the presence and concentrations of friendly gut bacteria in the large bowel. This step not only validated adherence to the supplement regimen but also provided insights into the potential mechanisms at play.

Results that Bring Relief

The study’s outcomes unfolded with promising implications. Participants who suffered from mild seasonal allergies reaped the most significant benefits from the probiotic intervention. This discovery is particularly uplifting given that hay fever affects a staggering 40-60 million individuals in the United States alone. Characterized by an exaggerated immune response to airborne allergens, hay fever triggers symptoms like sneezing, runny nose, itchy eyes, and fatigue. The study’s findings offer hope to this substantial demographic, potentially providing them with a more natural avenue to manage their symptoms.

Beyond the Seasonal Sniffles: A Glimpse into the Future

While standard medical interventions for hay fever center around antihistamines and decongestants, these remedies often bring along undesirable side effects, ranging from drowsiness and dizziness to dry mouth and difficulties with urination. Probiotic supplements, in contrast, could represent a gentler, side effect-free alternative. For those who have grown tired of battling the discomfort of hay fever with conventional treatments, the option of incorporating probiotics into their daily routine might prove to be a game-changer.

Promising Pathways Ahead

The implications of this study extend beyond the realm of hay fever management. The probiotic supplement’s potential to enhance gut health and support overall immune function carries significant implications for general wellness. Strengthening the body’s defence mechanisms through a balanced and well-nurtured gut ecosystem could unlock various health benefits, from increased resistance to infections to improved digestion.

Embracing a New Paradigm

The potential shown by this research ushers in a new era of hay fever management. No longer limited to drowsy antihistamines and decongestants, individuals may soon have access to a natural and side effect-free solution. A simple regimen of probiotic supplements, housing the right strains, could significantly reduce the burden of hay fever symptoms.

Conclusion

The 2017 study published in the American Journal of Clinical Nutrition illuminates a promising path for individuals plagued by seasonal allergies. With its focus on the immune-modulating potential of probiotics, the study hints at a future where the discomfort of hay fever can be eased without the baggage of unwanted side effects. As the medical community delves deeper into the interplay between gut health and overall well-being, probiotics emerge as a beacon of hope, promising relief not only for hay fever sufferers but also for those seeking to bolster their immune defences naturally.

References

Dennis-Wall JC et al. Probiotics ( Lactobacillus Gasseri KS-13, Bifidobacterium Bifidum G9-1, and Bifidobacterium Longum MM-2) Improve Rhinoconjunctivitis-Specific Quality of Life in Individuals With Seasonal Allergies: A Double-Blind, Placebo-Controlled, Randomized Trial. Am J Clin Nutr 105 (3): 758-767  Feb 22, 2017.
[Link] (https://www.ncbi.nlm.nih.gov/labs/articles/28228426/)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 90 – The Health Benefits of Substituting Soy Protein for Animal Protein

LMU-90

LMU 90 – The Health Benefits of Substituting Soy Protein for Animal Protein

Source: Sports and Exercise Nutrition (Textbook fourth edition – 2013)

Lifestyle Medicine Update (May 19, 2018)

Introduction:

In the last century, dietary habits in North America and many developed regions have evolved significantly. Historically, protein intake was evenly split between animal and plant sources. However, modern diets now consist of two-thirds animal-based proteins. While these animal proteins provide essential amino acids vital for bodily functions, they also often come with a downside: saturated fats, linked to heart diseases and certain cancers. This article explores the consequences of this dietary shift and introduces soy protein as a promising alternative. Soy, found in products like tofu and miso, offers all essential amino acids while potentially improving heart health and reducing cancer risk.

The Protein Dilemma:

  • Animal-based protein offers optimal concentrations of essential amino acids for key bodily protein synthesis.
  • However, many animal products are high in saturated fats, increasing the risk of heart diseases and certain cancers.
  • Animal foods lack protective phytonutrients, leaving us vulnerable to various health threats.
  • Combining plant foods like grains and legumes can provide all essential amino acids.
  • Soy protein, derived from soybeans, stands out as the only plant-based source containing all required amino acids.

The Benefits of Soy Protein:

  • Substituting soy protein for animal protein has shown health benefits in controlled clinical trials.
  • It reduces blood pressure, triglycerides, total cholesterol, and oxidized LDL-cholesterol.
  • Soy protein raises HDL-cholesterol, promoting the removal of artery-clogging cholesterol.
  • It lowers blood homocysteine levels, reducing the risk of heart attacks and strokes.
  • Higher soy consumption is linked to the prevention of prostate and breast cancer, and breast cancer recurrence.
  • Isoflavones and protease inhibitors in soy are key anti-cancer agents.

Health Strategies:

  • Cut back on high-fat animal foods (except omega-3-containing fish).
  • Eliminate deep-fried, breaded, and battered foods, as well as creamy salad dressings.
  • Opt for skinless chicken breast, turkey breast, Cornish hen, egg whites, and low-fat dairy.
  • Incorporate soy foods like tofu, soy-based veggie products, miso, tempeh, and edamame.
  • Consider soy protein shakes to increase protein intake if necessary.
  • Textured vegetable protein can replace meat in various dishes like sauces and lasagnas.

Substituting soy products for animal products is a simple yet effective way to maintain ideal cholesterol levels and reduce the risk factors for heart disease. Numerous clinical trials support the health benefits of this dietary shift.

References

  1. Sasaki A, Nagatake T, Egami R et al. Obesity suppresses cell-competition-mediated apical elimination of RasV-12-transformed cells from epithelial tissues. Cell Reports, vol 23, issue 4. P:974-982. April 2018. [DOI]

    2. https://www.cell.com/cell-reports/fulltext/S2211-1247(18)30480-7


Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

In the last century, dietary habits in North America and many developed regions have evolved significantly. Historically, protein intake was evenly split between animal and plant sources. However, modern diets now consist of two-thirds animal-based proteins. While these animal proteins provide essential amino acids vital for bodily functions, they also often come with a downside: saturated fats, linked to heart diseases and certain cancers. This article explores the consequences of this dietary shift and introduces soy protein as a promising alternative. Soy, found in products like tofu and miso, offers all essential amino acids while potentially improving heart health and reducing cancer risk.

The Protein Dilemma:

  • Animal-based protein offers optimal concentrations of essential amino acids for key bodily protein synthesis.
  • However, many animal products are high in saturated fats, increasing the risk of heart diseases and certain cancers.
  • Animal foods lack protective phytonutrients, leaving us vulnerable to various health threats.
  • Combining plant foods like grains and legumes can provide all essential amino acids.
  • Soy protein, derived from soybeans, stands out as the only plant-based source containing all required amino acids.

The Benefits of Soy Protein:

  • Substituting soy protein for animal protein has shown health benefits in controlled clinical trials.
  • It reduces blood pressure, triglycerides, total cholesterol, and oxidized LDL-cholesterol.
  • Soy protein raises HDL-cholesterol, promoting the removal of artery-clogging cholesterol.
  • It lowers blood homocysteine levels, reducing the risk of heart attacks and strokes.
  • Higher soy consumption is linked to the prevention of prostate and breast cancer, and breast cancer recurrence.
  • Isoflavones and protease inhibitors in soy are key anti-cancer agents.

Health Strategies:

  • Cut back on high-fat animal foods (except omega-3-containing fish).
  • Eliminate deep-fried, breaded, and battered foods, as well as creamy salad dressings.
  • Opt for skinless chicken breast, turkey breast, Cornish hen, egg whites, and low-fat dairy.
  • Incorporate soy foods like tofu, soy-based veggie products, miso, tempeh, and edamame.
  • Consider soy protein shakes to increase protein intake if necessary.
  • Textured vegetable protein can replace meat in various dishes like sauces and lasagnas.

Substituting soy products for animal products is a simple yet effective way to maintain ideal cholesterol levels and reduce the risk factors for heart disease. Numerous clinical trials support the health benefits of this dietary shift.

 

References

  1. Sasaki A, Nagatake T, Egami R et al. Obesity suppresses cell-competition-mediated apical elimination of RasV-12-transformed cells from epithelial tissues. Cell Reports, vol 23, issue 4. P:974-982. April 2018. [DOI]
    https://www.cell.com/cell-reports/fulltext/S2211-1247(18)30480-7

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 89 – The Dietary Connection to Cancer: Decoding the Link between High-Fat Diet, Obesity, and Tumor Initiation

LMU-89

LMU 89 – The Dietary Connection to Cancer: Decoding the Link between High-Fat Diet, Obesity, and Tumor Initiation

NMU 89 – How the High-fat North American Diet Shown to Initiate Colon, Breast and Pancreatic Cancer

Lidestyle Medicine Update (May 5, 2018)

Introduction:

The intricate interplay between diet, obesity, and cancer continues to bewilder researchers and health enthusiasts alike. Amidst the labyrinthine web of factors, a remarkable study emerged, shedding light on the perplexing connection between the typical high-fat North American diet, obesity, and the elevated risk of specific cancers. Published in the esteemed journal Cell Reports in April 2018, this study unveils a trail of insights that could rewrite our understanding of cancer initiation and progression.

The Lurking Threat: Colon, Breast, and Pancreatic Cancer

Colon cancer, breast cancer, and pancreatic cancer loom large as formidable adversaries on the global health horizon. With colon cancer ranking as the second leading cause of cancer death, breast cancer gripping women’s lives with its stealthy clutches, and pancreatic cancer leaving a trail of despair with its grim prognosis, the stakes are undeniably high.

The Unravelling: A Journey through Cancer Development

The narrative of cancer is woven through stages, each unveiling a different facet of the enigmatic disease. The initiation stage marks the birth of a cancer cell—a transformation from normalcy to malignancy. This nascent malignant cell may lie dormant, biding its time, or sprout into a full-fledged tumor. This pivotal moment, known as the tumor promotion stage, propels the narrative into one of proliferation and progression. Metastasis, the bittersweet dance of cancer cells through the body’s corridors, adds a sinister layer to the tale. Amidst this intricacy, questions lingered—how does a high-fat diet, coupled with obesity, trigger the genesis of cancer?

Epithelial Defence Against Cancer (EDAC): A Guardian Unveiled

In the midst of these queries, the study unfurled a groundbreaking revelation—the ability of normal colon, breast, and pancreatic cells to sense the emergence of malignant cells in their vicinity. Dubbed “epithelial defence against cancer” (EDAC), this process harnessed the power of healthy cells to stand as silent sentinels against impending malignancy. An orchestra of anti-tumor activity unfolded, orchestrated by these vigilant guardians. Yet, obesity and the habitual consumption of a high-fat diet cast a pall over this defensive prowess.

The Fat Culprits: Saturated Fats and Linoleic Acid

The study spotlighted certain fats as the orchestrators of this subversion—saturated fats and omega-6 fat linoleic acid emerged as the villains. These fats held the capacity to disarm the guardian cells, rendering them powerless against the burgeoning malignant cells. Linoleic acid, notorious for constituting 7% of the North American diet, emerged as a prime culprit. Vegetable oils, rich repositories of this fat, beckoned for alternatives—olive oil, canola oil, and the protective embrace of flaxseed oil, abundant in omega-3 fat alpha-linolenic acid.

A Symphony of Inflammation and Energy

The narrative unfolded to reveal more layers—high-fat diets intertwined with inflammation, birthing a dance of inflammatory fibroblasts and macrophage cells. Omega-6 fat’s role in the production of the notorious prostaglandin series-2 further fuelled the flames of cancer development. The stage was set—a symphony of energy production, metabolic survival, and the intricate dance of cancer initiation played out on the cellular canvas.

The Remarkable Anomaly: Lung Cancer

The study’s pages bore witness to an intriguing anomaly—a high-fat diet’s inability to hinder lung cells’ pursuit of eradication against malignant cells. Here, the link between obesity, high-fat diet, and lung cancer remained tenuous, evoking questions that nudged at the peripheries of understanding.

A Glimpse into the Future: Cancer Preventive Medicine

As the study’s tapestry unfurled, it beckoned us to glimpse into the future—cell competition and cancer preventive medicine standing intertwined. The realms of obesity and diet, once entwined with the mysteries of cancer initiation, now stood illuminated by the beacon of EDAC and its intricate dynamics.

Conclusion: Navigating the Path Forward

With this revelation, the compass of cancer research takes a new bearing. The pages of Cell Reports in April 2018 stand as a testament to the intricate dance of cellular defence, the subversion orchestrated by fats, and the symphony of inflammation and energy that weave the narrative of cancer initiation. As the journey to decode the enigma of cancer continues, this study offers a vital thread to weave into the tapestry of cancer prevention and holistic well-being.

References

1. Sasaki A, Nagatake T, Egami R et al. Obesity suppresses cell-competition-mediated apical elimination of RasV-12-transformed cells from epithelial tissues. Cell Reports, vol 23, issue 4. P:974-982. April 2018. 

[DOI](https://www.cell.com/cell-reports/fulltext/S2211-1247(18)30480-7)

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 88 – Unlocking the Fountain of Youth: CoQ10’s Remarkable Impact on Vascular Health

LMU-88

LMU 88 – Unlocking the Fountain of Youth: CoQ10's Remarkable Impact on Vascular Health

Source: American Heart Association Journal “Hypertension” (April 2018)

Lifestyle Medicine Update (April 27, 2018)

Introduction

The intricate dance between antioxidants and heart health has long captivated the world of scientific inquiry. As researchers weave together the threads of experimental studies and human observations, a tantalizing narrative unfolds—one that hints at the potential of antioxidants to mitigate heart attacks and cardiovascular diseases. Among the roster of antioxidants, vitamin E, vitamin C, and beta-carotene emerge as key contenders, whispering promises of safeguarding against free radical damage to the notorious LDL-cholesterol, curbing its tendency to cling to artery walls and foster the perils of atherosclerosis.

The Heart of the Matter: Unravelling the Connection

Amid the cacophony of studies and speculations, the enigmatic role of antioxidant supplementation in the realm of heart disease has yet to find its definitive voice. A puzzle of perplexities prevails, leaving lingering doubts about the efficacy of these supplements as a shield against heart ailments. However, a beacon of hope emerges from the annals of research—a beacon that goes by the name of Coenzyme Q10 (CoQ10).

The Turning Point: CoQ10’s Remarkable Reversal

In April of 2018, the pages of the American Heart Association journal “Hypertension” bore witness to a groundbreaking study—a study that would forever alter our understanding of CoQ10’s potential. This study delved into the impact of the antioxidant supplement CoQ10 on vascular function in healthy older adults. The results were nothing short of astonishing—CoQ10, in its novel form known as MitoQ, effectuated a transformation that rewound the clock of vascular health by 15 to 20 years. A mere six weeks of daily supplementation at a dosage of 20 mg per day catalyzed this remarkable reversal, breathing new life into blood vessels and redefining the contours of cardiovascular vitality.

The Echoes of Transformation: Vascular Health Unveiled

As the study’s tapestry of data unfolds, a symphony of transformation echoes through the dilation of arteries—a 42 percent improvement that painted a portrait of blood vessels resembling those of individuals two decades younger. This symphony of change resonates with profound implications, heralding a 13 percent reduction in heart disease risk—a triumph that the study researcher, Dr. Rossman, emphasized. A curious dance of cause and effect unravelled, revealing that this improvement in vascular function stemmed from a reduction in oxidative stress—an exquisite balance achieved through quenching the flames of free radical damage.

The CoQ10 Enigma: Unveiling the Mechanism

As we venture deeper into the realm of CoQ10, its essence unfurls—an antioxidant that serves as a sentinel in the vicinity of the cell’s energy factory, the mitochondria. The mitochondria, a crucible of free radical generation, finds its counterbalance in CoQ10’s protective embrace—a balance that shifts as the sands of time erode CoQ10 synthesis within the body. As age advances, the capacity to quell free radicals wanes, unleashing a cascade of oxidative stress.

A Symphony of Preservation: CoQ10’s Multifaceted Power

The pages of research lay bare an arsenal of benefits that CoQ10 wields. Its legacy encompasses improved blood circulation within diabetic arteries, underpinned by heightened nitric oxide release from the artery wall. The very lining of arteries secretes nitric oxide, unfurling a symphony of dilation that safeguards against heart attacks and fortifies optimal circulation.

In the realm of Hypertension, researchers unveiled MitoQ, a novel form of CoQ10 that homes in on mitochondria. This innovation heralds the dawn of future studies that may illuminate even brighter avenues. As the curtain rises on the realm of anti-aging, CoQ10 emerges as a beacon—a recommendation of at least 30-60 mg per day, post the age of 40 or 45, a key to preserving cellular energy production and kindling antioxidant prowess. With its potential to thwart congestive heart failure, high blood pressure, and perhaps even Parkinson’s disease, CoQ10 stands as an ally in the quest for longevity and well-being.

Conclusion: A New Chapter in Cardiovascular Wellness

In the intricate realm of heart health, the story of CoQ10 continues to unfold, an evolving narrative that invites us to reimagine the potential of antioxidants in cardiovascular wellness. As the pages of research continue to turn, CoQ10’s legacy amplifies—an elixir that rekindles the flames of vascular vitality and adds a vibrant stroke to the canvas of life.

References

  1. Matthew J. Rossman, Jessica R. Santos-Parker, Chelsea A.C. Steward, Nina Z. Bispham, Lauren M. Cuevas, Hannah L. Rosenberg, Kayla A. Woodward, Michel Chonchol, Rachel A. Gioscia-Ryan, Michael P. Murphy, Douglas R. Seals. Chronic Supplementation With a Mitochondrial Antioxidant (MitoQ) Improves Vascular Function in Healthy Older Adults. Hypertension, 2018; HYPERTENSIONAHA. [DOI](https://doi.org/10.1161/HYPERTENSIONAHA.117.10787)
  2. [Link to CoQ10 research study] (https://link.springer.com/content/pdf/10.1007/s00125-001-0760-y.pdf)
  3. [Link to another CoQ10 research study] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939545/)
  4. [Link to CoQ10 research study] (https://www.ncbi.nlm.nih.gov/pubmed/15256611)

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 87 – Battling PCOS: The Soy Solution

LMU-87

LMU 87 – Battling PCOS: The Soy Solution

Source: Journal of Clinical Endocrinology & Metabolism (August 2016)

Lifestyle Medicine Update

Introduction

In the intricate realm of women’s health, Polycystic Ovarian Syndrome (PCOS) stands as a formidable challenge. This complex disorder embraces a range of symptoms, from irregular periods and ovarian cysts to elevated male hormone levels and insulin resistance. For years, the quest for solutions navigated uncharted waters, with soy-based interventions poised as a potential remedy. The whispers of biological plausibility hinted at the synergy between soy and PCOS management, yet concrete evidence remained elusive. However, in a groundbreaking study published in the Journal of Clinical Endocrinology & Metabolism in August 2016, a new dawn emerged, illuminating the transformative potential of soy isoflavones in PCOS management.

The Blossoming Promise of Soy Isoflavones

A tapestry of health recommendations unfurls, woven with the threads of soy isoflavones, offering a beacon of hope to those grappling with PCOS. Traditionally rooted in biological plausibility, these recommendations have remained a cornerstone in empowering women to take charge of their health. However, the landscape shifted dramatically with the publication of a seminal study that validated the efficacy of soy isoflavones in PCOS management. This study, a testament to scientific rigor, comprised 70 women aged 18 to 40, each bearing the weight of a PCOS diagnosis. The participants embarked on a transformative journey, guided by the power of soy isoflavones, with 50 mg/day etching a path toward change.

The Science Unveiled: A Journey of Transformation

As the weeks unfolded, the study’s findings resonated with profound significance. A symphony of change echoed through reduced blood levels of insulin and testosterone—two pivotal factors driving the PCOS narrative. The roots of PCOS often intertwine with elevated insulin levels and insulin resistance, sparking the production of ovarian cysts. Simultaneously, male hormone levels like testosterone and dihydrotestosterone, weave their own narrative, deepening the presence of ovarian cysts. Soy isoflavone supplementation, like a skilful conductor, orchestrated a shift, unwinding the tendrils of insulin and testosterone, while also lowering cholesterol and triglyceride levels—an added boon.

The Mechanisms at Play: The Dance of Balance

As the curtain lifts on the mechanisms underpinning soy isoflavone’s transformative touch, a tale of protection and inhibition unfolds. Taurine, a sentinel of brain health, shields against inflammation, toxins, and protein deficiencies, while casting a tempering influence on the nervous system’s tempestuous activity. A masterful dance of moderation ensues, as overactivity of the brain and the ensuing surge of dopamine levels, intrinsic to PCOS, encounter Taurine’s tranquil sway.

A Symphony of Complementary Strategies: The Path to Empowerment

As the pages of research unfurl, they unveil a tapestry of complementary strategies that entwine with soy isoflavones to craft a holistic solution for PCOS management. Weight reduction, a herald of transformation, stands as a potent ally for those journeying through the landscape of PCOS. Aerobic exercise, with its ability to bolster insulin sensitivity and melt away excess body fat, emerges as a partner in the dance of empowerment.

In the chorus of nutritional medicine, cruciferous vegetables like broccoli, brussels sprouts, cabbage, and cauliflower rise, attuned to the rhythm of regulation and detoxification. Saw palmetto strides forward, a guardian that thwarts the conversion of testosterone to dihydrotestosterone. The stage widens to embrace the embrace of Essential Fatty Acids—fish oil, flaxseed oil, borage seed oil—mighty warriors in the battle against inflammation and hastened cell division rates.

A Promising Tomorrow: Echoes of Hope

As we contemplate the resonance of this research, a symphony of transformation plays out for the 5-10% of women aged 15-45 who bear the mantle of PCOS. Amidst the challenges of ovarian cysts, pain, and heightened infertility, a chorus of solutions emerges—rebalancing hormonal cascades, igniting ovulatory cycles, and kindling sparks of hope. As doctors listen to the echoes of this research, their practice transforms, embracing a holistic care that weds tradition with innovation, offering healing and renewal to those embarking on the PCOS journey.

References

  1. Mehri Jamilian, Zatollah Asemi. The Effects of Soy Isoflavones on Metabolic Status of Patients With Polycystic Ovary Syndrome. The Journal of Clinical Endocrinology & Metabolism, 2016; jc.2016-1762 [DOI]
    https://doi.org/10.1210/jc.2016-1762

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 86 – Unlocking Hope: Taurine and Complementary Approaches in Managing Psychosis

LMU-86

LMU 86 – Unlocking Hope: Taurine and Complementary Approaches in Managing Psychosis

Source: Journal: Early Intervention in Psychiatry (March 2018)

Lifestyle Medicine Update (April 5, 2018)

Introduction

Within the labyrinthine corridors of mental health, psychosis emerges as a complex tapestry of symptoms, encompassing a spectrum of challenges that extend beyond mere perception. Hallucinations, where the mind fabricates unreal sights, and delusions, where the boundary between reality and fiction blurs, compose the defining elements of psychosis. This intricate web often casts its shadow during the formative years of late teens and early twenties, embracing roughly three out of every 100 individuals in their lifetime. While antipsychotic medications stand as a cornerstone in treatment, their efficacy may waver, leaving a fraction of patients grappling with lingering symptoms or unwelcome side effects. Thus, the quest for complementary therapeutic avenues has ignited a flame of exploration, illuminating the path toward new possibilities.

Emerging Light: Complementary Nutritional Avenues

As the winds of change sweep through the landscape of mental health, a pivotal research endeavor rises to the fore, delving into the potential of nutritional supplementation to complement the treatment of first-episode psychosis. This profound research, showcased in the Early Intervention Psychiatry journal in March 2018, orchestrates a systematic review of eight distinct clinical trials. These trials span 457 young participants embarking on the enigmatic journey of early-stage psychotic illness, casting a spotlight on conditions like schizophrenia. The culmination of these efforts ignites a beacon of hope, suggesting that certain nutrients may stand as allies in the battle against psychosis—not as replacements for standard treatment, but as harmonious “add-on” therapies for select patients.

Taurine: A Glorious Beacon of Possibility

In the symphony of supplements, one nutrient emerges as a harbinger of promise—L-Taurine, an amino acid that finds its home in foods such as shellfish and turkey. The spotlight shines on an extraordinary clinical trial conducted in Melbourne, featuring 121 young patients grappling with psychosis. The outcomes are resplendent: a dosage of 4 grams of Taurine daily catalyzed a reduction in psychotic symptoms within a mere 12-week span. The pages of the Journal of Clinical Psychiatry unveil another chapter in this narrative, weaving the tale of a study that assigned 47 patients to receive four grams of Taurine daily, juxtaposed against 39 patients receiving a placebo. Over 12 weeks, the stage was set for a transformation—psychiatric symptoms, cognition, social and occupational functioning, medication tolerance, and side effects were assessed and reassessed. The findings, eloquently stated by researchers, resound with positivity, echoing the potential benefits of Taurine as a safe and complementary remedy for psychosis and potentially other mental health conditions.

A voyage into the annals of time unveils a study from 1977 that intimated Taurine’s capacity to alleviate severe psychiatric symptoms, from delirium to hallucinations and cognitive impairment. Meanwhile, another study unfurls its tapestry, where 22 patients undergoing alcohol withdrawal were graced with one gram of Taurine thrice daily for seven days. The outcome? A reduction in psychiatric symptoms, a poignant testament to Taurine’s potential.

The Unveiling of Mechanisms: Taurine’s Influence

The question arises: how does Taurine wield its transformative touch? The answer lies in its multifaceted role as a protector, shielding the brain from inflammation, toxins, and protein deficiencies. A pivotal inhibitory effect unfurls, curtailing the activity of the nervous system. The web of overactivity spun by psychosis finds a counterpoint in Taurine’s intervention. Overactivity of the brain and the consequent surge in dopamine levels, intimately tied to psychosis, are met with Taurine’s tempering influence.

Antioxidants and Omega-3: Allies in the Fray

As the pages of research unfold, antioxidants like N-Acetyl cysteine and vitamin C unfurl as formidable contenders in the arsenal against psychosis. The tapestry weaves a nuanced story—patients enveloped in high levels of “oxidative stress” may find solace in the embrace of these supplements. Omega-3 supplements emerge from the shadows, extending an invitation to improved brain health in young individuals contending with psychosis. Yet, the evidence wavers in their capacity to reduce psychotic symptoms, ushering in a dynamic exploration of their role.

A Call for Hope and Healing: Towards a Better Tomorrow

As we reflect on the profound implications of this research, a poignant truth emerges—a multitude of teenagers and young adults navigate the tumultuous waters of first-episode psychosis during a juncture that can mold the trajectory of their lives. Amidst the mosaic of stories, some remain untouched by the full efficacy of medication. In these instances, the research whispers a potential solution, a harmonious blend of antipsychotic medications and the complementary embrace of L-Taurine, vitamin C, and N-acetylcysteine. This alliance dances towards the promise of improved outcomes, offering a beacon of hope for patients, seeking to carve a path towards a life enlivened by quality and meaning. To doctors, both seasoned and emerging, the echoes of this research beckon, guiding their practice towards holistic care that marries tradition with innovation, offering the gift of healing and renewal.

References

  1. Joseph Firth, Simon Rosenbaum, Philip B. Ward, Jackie Curtis, Scott B. Teasdale, Alison R. Yung, Jerome Sarris. Adjunctive nutrients in first-episode psychosis: A systematic review of efficacy, tolerability and neurobiological mechanisms. Early Intervention in Psychiatry, 2018; DOI: 10.1111/eip.12544
  1. The Conversation: What is Taurine and How Can it Improve Psychosis?
    http://theconversation.com/what-is-taurine-and-how-can-it-improve-psychosis-68747

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 85 – Unveiling the Diet-Acne Connection: A Skin-Deep Exploration

LMU-85

LMU 85 – Unveiling the Diet-Acne Connection: A Skin-Deep Exploration

Source: Various Journals of Dermatology (see references below)

Lifestyle Medicine Update (March 29, 2018)

Introduction

Embarking on a journey to clearer skin often involves scrutinizing various factors, including genetics, hormones, and skincare routines. However, a new spotlight now emerges, casting a revealing glow on the relationship between diet and the frequency and severity of acne breakouts. This illuminating revelation challenges the traditional narrative, steering us toward a deeper understanding of the potent interplay between what we consume and the canvas of our skin. As we navigate the emerging evidence that unveils diet’s key role in the realm of acne, let us embark on a captivating exploration of dietary factors that either exacerbate or alleviate this common skin woe.

The Culprit Within: Refined Sugars Fuelling Acne Flames

In the intricate dance of dietary dynamics, refined sugars emerge as a formidable adversary. These sugars, notorious for propelling insulin levels skyward, inadvertently fuel the overproduction of sebum within sebaceous glands. Sebum, when produced excessively, obstructs pores, creating a fertile breeding ground for acne-causing infections. The link between insulin and acne is further accentuated by the surge in testosterone secretion—attributed to high insulin levels. Testosterone, a male hormone, contributes to escalated sebum production, escalating both the frequency and intensity of acne infections. The insulin cascade doesn’t stop there; it amplifies the release of IGF-1, a hormone that not only augments testosterone secretion but also activates cortisol—the infamous stress hormone notorious for exacerbating acne. Furthermore, high sugar diets activate the mTOR pathway, causing sebaceous glands to proliferate swiftly, ultimately heightening sebum production and pore blockage.

Research efforts, meticulously conducted on acne patients, delve into the impact of refined sugars on the complexion. A discernible association emerges between high-glycemic-index foods—infused with sugary elements—and extended acne duration. Conversely, two randomized controlled trials establish a positive correlation between low-glycemic foods and reduced acne risk. These low-glycemic victuals include an array of options, ranging from legumes, non-sweet vegetables, low-carbohydrate/high-fiber cereals, to non-sugar containing beverages. Examining the dietary habits of societies untouched by acne, such as the Kitavan Islanders and the Aché hunter-gatherers of Paraguay, uncovers a common thread—an adherence to low-glycemic diets enriched with fresh fruits, vegetables, and lean proteins.

Dairy’s Dilemma: L-Leucine and the M-TOR Pathway

Dairy products emerge from the shadows as potential protagonists in the acne saga. Rich in the amino acid L-Leucine, dairy traverses a path like high insulin, activating the mTOR pathway within sebaceous glands. This activation accelerates cell division and the subsequent surge in sebum production. A startling revelation surfaces as dairy consumption in North American diets frequently converges with hyperglycemic sugary carbohydrates or pure sugar, thereby intensifying mTOR activation. This synergy contributes to the high prevalence of acne within developed nations.

Chocolate’s Culprit: The Sugar-Milk Nexus

Chocolate, although revered for its indulgent allure, stands accused of accentuating acne breakouts. The presence of milk and sugar within milk chocolate stands as a potential catalyst for this correlation. While cocoa’s role remains undetermined, it’s the sugary and milky components that may drive acne exacerbation in this scenario.

Ocean’s Bounty: Omega-3 Fats and Acne Alleviation

In the realm of dietary remedies, fish and seafood take the stage as allies against acne flare-ups. Evidence suggests a promising correlation between increased consumption of fish and seafood and diminished acne outbreaks, especially when replacing red meat and pork.

The Wisdom of Dr. B Melnik: Navigating Dietary Changes

Dr. B Melnik, a prominent voice in dermatology, shines a light on the comprehensive dietary strategy to combat acne. His words resonate powerfully, urging a reduction in total energy, glucose, and fat intake. Diminishing insulin/IGF-1 signalling, primarily mediated by high dairy protein consumption, is a pivotal step. Equally crucial is the limitation of total leucine uptake, predominantly stemming from animal-derived food. This holistic approach calls for heightened consumption of vegetables and fruits and a reduction in animal-based foods.

The Vitamins and Minerals Arsenal: Supplements and Skin

Venturing beyond dietary shifts, the realm of vitamins and minerals springs forth as a potential tool against acne. Multivitamins and minerals, fortified with antioxidants, offer promise. Studies hint at the potential benefits of zinc, selenium, and vitamin E supplementation in curbing acne flare-ups and rectifying common vitamin A deficiencies. These nutrients, in conjunction with B-vitamins, orchestrate a symphony that contributes to healthy and radiant skin.

Conclusion: The Palate-Pores Connection

In the tapestry of skincare, diet emerges as an essential thread, intricately weaving its impact on acne frequency and severity. Genetic and hormonal factors may play their roles, but the dietary terrain adds a layer of complexity to this narrative. As journals of Dermatology unveil the profound impact of diet on acne, the paradigm shifts, urging us to embrace an enlightened perspective. Armed with the knowledge that refined sugars, dairy, and specific foods contribute to acne, we wield the power to chart a transformative course. The keys to unlocking radiant skin lie within our dietary choices—a journey of empowerment that intertwines the palate and pores, revealing a path to clearer and healthier skin.

References

  1. Pappas A. The Relationship of Diet and Acne. Dermatoendocrinology Sept-Oct;1(5):262-267 (2009) [Link to study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836431/)
  2. Burris J, Rietkerk W, Woolf K. Acne: the role of medical nutrition therapy. J Acad Nutr Def Mar; 113(3):416-30 (2013) [Link to study](https://www.ncbi.nlm.nih.gov/pubmed/23438493)
  3. Kuhcarska A et al. Significance of diet in treated and untreated acne vulgaris. Advances in Dermatology. April;33(2):81-86 (2016) [Link to study] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/)
  4. Melnik B. Dietary Intervention in Acne. Dermatoendocirnology. Jan1; 4(1): 20-32 (2012) [Link to study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408989/)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements